Coconut Meat (Fresh, Raw) Calories & Carbs
Keto-friendlyLast updated September 8, 2026 · Compiled by the CarbMeNot Team
Values per 1 oz / 28g (28g); per 100 g: 3.6g net carbs, 354 cal. Net carbs = total carbs − fiber − sugar alcohols — do the math for any label with the free net carbs calculator.
How many carbs are in coconut meat (fresh, raw)?
Coconut Meat (Fresh, Raw) — 1 oz / 28g (28g) — has 1g net carbs: 4g total carbs minus 3g fiber, plus 1g protein, 9g fat, and 99 calories. Per 100g that is 3.6g net carbs (14.3g total carbs, 10.7g fiber) and 354 calories. With this carb count, coconut meat (fresh, raw) fits a keto or low-carb diet (usually 20–50g net carbs per day) in normal portions. Values are per 100 g, sourced from Manufacturer-reported values; net carbs are computed by CarbMeNot.
Is coconut meat (fresh, raw) keto-friendly?
Yes — coconut meat (fresh, raw) is keto-friendly. 1 oz / 28g (28g) is 1g net carbs (4g total carbs − 3g fiber); per 100g that is 3.6g net carbs. On a standard keto diet (20–50g net carbs per day), that leaves plenty of room for other foods and meals.
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Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 1 oz / 28g | 1g | 4g | 1g | 99 |
| 100 g (3.5 oz) | 3.6g | 14.3g | 3.6g | 354 |
| 1 oz (28 g) | 1g | 4g | 1g | 99 |
How many calories are in coconut meat (fresh, raw)?
Coconut Meat (Fresh, Raw) — 1 oz / 28g (28g) — has 99 calories, with 1g protein, 9g fat, and 1g net carbs. Per 100g: 354 calories and 3.6g net carbs.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 354 |
| Total carbs | 14.3g |
| Net carbs | 3.6g |
| Fiber | 10.7g |
| Sugar | 7.1g |
| Sugar alcohols | 0g |
| Protein | 3.6g |
| Fat | 32.1g |
| Sodium | 25mg |
| Potassium | 357mg |
Source: Manufacturer-reported values (fruits). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in coconut meat (fresh, raw)?
- Coconut Meat (Fresh, Raw) (1 oz / 28g, 28g) has 4g of total carbs and 1g of net carbs. Per 100 grams: 14.3g total, 3.6g net.
- How many net carbs are in coconut meat (fresh, raw)?
- Coconut Meat (Fresh, Raw) has 1g of net carbs per 1 oz / 28g (28g) — 4g total carbs minus 3g fiber.
- Is coconut meat (fresh, raw) keto-friendly?
- Yes — coconut meat (fresh, raw) is keto-friendly. 1 oz / 28g (28g) is 1g net carbs (4g total carbs − 3g fiber); per 100g that is 3.6g net carbs. On a standard keto diet (20–50g net carbs per day), that leaves plenty of room for other foods and meals.
- How many calories are in coconut meat (fresh, raw)?
- Coconut Meat (Fresh, Raw) (1 oz / 28g, 28g) has 99 calories; that is 354 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.